If your young athletes seem moody, there are hundreds of potential causes, from stress at school to pre-game nerves to a fight with a friend. One way to help boost your athlete’s mood naturally—no supplements required—is through diet. Of course, not every problem can be solved with a snack, and these foods can’t take the place of medical or psychological help in certain cases, but a dietary check-in might make a major difference for standard moodiness.
Consider adding these food groups to your athlete’s diet for a simple mood boost.
Many people know that Omega-3 fatty acids are critical to brain health and development, but it may be surprising to know that they can also potentially help lower levels of depression. In one study, consuming fatty fish like salmon—one of the top sources for Omega-3s—was shown to reduce symptoms of depression. Omega-3s can also be found in nuts, including walnuts, flaxseed and chia, so sneaking a teaspoon of chia or flax into a smoothie or salad dressing might be best for picky eaters. And don’t skip the yolks when scrambling eggs: The fat found in the yolk of free-range eggs is high in Omega-3s and other mood-boosting micronutrients.
In recent years, research has shown a direct link between a happy gut and a happy brain. To build a healthy gut microbiome—including the bacteria that help break down food and keep your body running the way it’s supposed to—it’s important to keep a high level of good bacteria in the gut. Probiotics have become more popular in the last few years, but you can save money and add serious flavor to any meal by adding fermented foods that are naturally packed with good gut bacteria. Add a scoop of kimchi or sauerkraut at dinner, mix kefir or yogurt into a smoothie, or swap a sparkling water for kombucha to add probiotic-rich foods to your athlete’s diet.